Cable Supinated Close Grip Lat Pulldown
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Vertical Pulling
Cable Work
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Cable Stack with Straight Bar Attachment
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All Levels
Overview
The Supinated Close Grip Pulldown is a vertical pulling exercise that emphasizes lat and biceps development through a narrow, underhand grip. This variation increases arm involvement and recruits the lower lats more directly, making it an effective option for improving strength and muscle definition in the back and arms.
Muscles Worked
PRIMARY:
Latissimus dorsi
Biceps brachii
SECONDARY:
Middle and lower trapezius
Rhomboids
Posterior deltoids
STEP-BY-STEP INSTRUCTIONS
Attach a close grip handle to the high pulley of a cable stack.
Sit down with your knees secured under the pads (if available) and grab the handle or bar with a supinated (underhand) grip, palms facing you.
Begin with your arms fully extended overhead and your torso upright.
Pull the handle down toward your upper chest, squeezing your shoulder blades together at the bottom.
Control the movement back to the starting position, fully extending your arms at the top.
Repeat for the desired number of repetitions.
Benefits
Increases activation of the lower lats and biceps due to the supinated grip
Encourages better shoulder alignment and pulling mechanics
Helps develop pulling strength transferable to chin-ups and rows
COACHING CUES
Keep your chest lifted and avoid leaning too far back
Pull with your elbows, not your hands
Squeeze your lats at the bottom and pause before returning
Control the tempo on the way up for maximum muscle engagement
Notes
The Supinated Close Grip Pulldown is a focused cable-based exercise used to strengthen the lats and arms while enhancing vertical pulling technique. It’s ideal for athletes, beginners building toward pull-ups, or anyone aiming to grow a stronger, more defined back.